I took the kids for a sakura picnic on a beautiful May day, and being inspired by all the lovely pinks and greens in the park, I had the precise idea for a dish that reflected this delicate beauty from nature.
Salmon. We’ve heard it all before…how salmon are an excellent source of omega-3s, and a good source of cancer-fighting selenium, balancing potassium, and stress-busting vitamins B6 and B12. A protein powerhouse. What you probably haven’t heard – or perhaps have, but had not heeded – is that there are many different types of salmon. I’m not just talking about the species itself, but also the origin of the fish. Meaning, where did my salmon come from? What type of life did it have? Basically, there are two types of salmon: farmed and wild. When we talk about salmon these days, unfortunately, it usually means farmed salmon. Farmed salmon and wild salmon are two very different beasts, coming from very different origins and conditions – both of which affects the fish.
Farmed salmon have half or less of the above-mentioned omega-3s and nutrients. Farmed salmon grew up enclosed in net pens, packed to the gills (pardon the pun), where diseases spread rapidly. Farmed salmon are fed grain – not the natural diet of these carnivorous creatures. Wild salmon, on the other hand, are a different story altogether.
Wild salmon swim freely in open water; they feed on krill and shrimp (which give them their characteristic deep colour); they have a higher nutritional profile. It’s almost a no-brainer that we should choose wild salmon 100% over farmed ones.
But understandably, we can’t sometimes. Our choices are usually limited. Wild salmon are hard to come by because of seasonal and/or restricted supply. Also, its higher price point is usually a deterrent. If wild salmon is not available, you should at least try to choose the organic and the sustainably-farmed kind. Just know that the quality (flavour, nutritional profile) will not be the same.
This recipe can be made with wild or farmed salmon, but you know which one I prefer (hint: it’s not farmed). To me, poaching salmon is one of the simplest ways to enjoy the fish – no fuss, no mess, no problem. This cooking method (poaching) usually “masks” the “strong flavour” of the fish – which in our home full of kids, is a good thing.
| Poached Salmon |
- 680 grams (1-1/2 pounds) salmon filets with skin on, preferably wild-caught
- 500 ml (2 cups) white wine
- 500 ml (2 cups) water
- juice of 1/2 a lemon
- 1 onion, quartered
- 2 garlic cloves, crushed
- 6 whole peppercorns
- salt
- Wash salmon thoroughly and pat dry with paper towels. Slice into desired size.
- Season salmon fillets with sea salt and rub all over, including the skin.
- Over medium heat, heat a pan that is large enough to hold the fish and liquid. Place your fish, skin side down, on the pan.
- Pour the white wine, increase heat to high, and bring to a boil.
- Add the water and lower heat to medium or medium-low.
- Add the lemon juice, onion, garlic, and peppercorns to the liquid.
- Cut out a round piece of parchment paper to cover the fish in the pan. Let the fish poach, covered, in the simmering liquid for about 6 to 8 minutes or until desired doneness is reached. Do not overcook.
- Remove and discard poaching liquid. Serve salmon with fresh salad.
- Can be served warm or at room temperature.
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